1) Muscular strength is defined as the ability to produce maximum external force against resistance. Maximum force (Fmax), maximum velocity (Vmax), and maximum performance (Pmax) are key concepts in analyzing strength. 2) Fmax and Vmax have a parametric relationship that depends on the motor task, such as their inverse relationship for shot put throws of different weights. 3) Developing strength for explosive athletic movements requires both increasing maximum force (Fmax) through weight training as well as decreasing the explosive strength deficit between Fmax and maximum maximorum force through speed and plyometric training to improve rate of force development.

1. Science and Practice, Chapter 2
Part 1

2. What is strength?
 Probably the simplest definition would
be that of muscular strength
 Muscular strength can be defined as the
ability to produce maximum external
force against a resistance
 The most common resistance where this
force will be found in a practical setting is
that of a weightlifting barbell

3. A more in depth view
 Lets go a little more in depth to the
subdivisions of what we would call
“strength”
 Maximal Muscular Performance (Pmax)
 Maximal Force (Fmax)
 Maximal Velocity (Vmax)
 Maximum Maximorum Force (FMM)
 Maximum Maximorum Velocity (VMM)

4. A more in depth view
 Maximal muscular performance
 Take a vertical jump or shot put throw as
examples
 The maximal muscular performance (Pmax) is
the highest vertical jump possible or the
farthest shot throw out of a series of throws.
So if I jumped 33 inches in a vertical jump,
33” would be my (Pmax). If I threw the shot put
52 feet, 52‟ would be my (Pmax).

5. Fmax
 I am jumping off of a scale during my
Pmax vertical jump (33”). The point
during the jump where the scale read
the highest, would be the maximal force,
or Fmax.
 In biomechanical terms, force is
measured in terms of Newtons (N).
 One Newton is the force required to
accelerate 1kg of mass (1m/s)squared

6. Vmax
 In that same vertical jump, the very fastest
velocity of any given joint is referred to as
the maximal velocity or Vmax.
 If joints are being referred to, this will be
measured in degrees per second.
 A common example would be the rotation of the
humerous around the shoulder joint in a
baseball pitcher.
 If the whole body, or center of mass is
being referred to, this will be measured in
meters per second (m/s).

7. Parametric Relationship
 Fmax and Vmax are „parametrically‟
related. They are related based on the
„parameter‟ of the motor task.
 If the motor task is throwing a shot put,
Fmax and Vmax will change based on
how heavy the shot put is. If the shot
weighs 3 pounds, Vmax will be much
higher, while Fmax will decrease. If the
shot weighs 20 pounds Fmax will be
high and Vmax will be low.

8. Parametric Relationship
 The relationship between Fmax and
Pmax can be referred to as an inverse
relationship (at least it tends to be).
When one goes up the other goes down
and vice versa.

9. Another example
 Another example of a parametric
relationship could be in running. In
uphill running, the average force will be
higher, but the average velocity will be
lower. In downhill running, the average
velocity will be higher, but the average
force will be lower.

10. Maximum Maximorum
 Term specific to this book, not seen in
scientific literature. More of a Russian
term.
 Fmm refers to the maximal force a
muscle can produce in any condition.
 The simplest way to describe this is how
much can you lift in a particular
resistance exercise.

11. Maximum Maximorum
 Vmm would refer to the fastest speed
that can be attained in any conditions.
Obviously in this case the external
resistance will be extremely low.
 Vmm is difficult to improve (with low
external resistance) and is fairly set,
while Fmm is easy to improve. Basically
raw speed is difficult to increase, and
most performance improvements will be
because of increases in force.

12. Force and Velocity
Correlation
 The correlation between Fmm and Vmm
is 0. Strong athletes are not necessarily
the fastest ones.

13. Extrinsic Factors on Force
 The position of the body will have a
large effect on the amount of „strength‟
that can be displayed in a given
movement.

14. A dynamic example
 Body structure is another variable of
how force is expressed in real world
movement.

15. Types of Resistance in Strength
Exercise
 Elastic Based (bands)
 Inertia (Flywheel, Kaiser)

16. Types of Resistance in Strength
Training
 Weight, this can involve
 Barbells/Dumbbells
 Thrown Objects
○ Med Balls/Shots
 Bodyweight
○ Static
○ Dynamic
○ Since gravity always acts downward, this
force must be compensated for. In top speed
sprinting, the most important ground forces
are the vertical ground forces.

17. Barbells/Dumbbells
 Barbells and dumbbells represent the
most common form of resistance
training.
 Isometrics
 Traditional Weightlifting
 Olympic Weightlifting
 Dynamic Weightlifting

18. Thrown Objects
 Med balls/Shot Throws
Medicine balls and shots represent a training
stimulus with high velocity but lower force.
They are great for training explosive
movements in the early phases of training.
Example:
www.youtube.com/watch?v=KyEypsFivtw

19. Bodyweight
○ Static Bodyweight Training
○ Dynamic Bodyweight Training (sport
movement)
○ Since gravity always acts downward, this
force must be compensated for. In top speed
sprinting, the most important ground forces
are the vertical ground forces.

20. Other resistances
 Hydrodynamic
 Swimming, Rowing,
Kayaking
 Hard to emulate these forces
on land
 Compound Resistance
 Bands/Chains+Barbells
 Most popular in powerlifting
 Emulates squat suits and
bench shirts

21. Compound Resistance
 Training with bands or chains increases
the force of the exercise as the body
gets to the mechanically easier portion
of the lift.
 This type of training has not been shown
to increase dynamic explosion, but is
useful in powerlifting, and is also a nice
way of using variety in training.

22. Intrinsic Factors in Force
Production
 Among others, muscle insertion is
important when it comes to displays of
strength

23. Time available for peak force
development
 Typically, the time it takes to reach Fmm
is .3 to .4 seconds or more depending
on how it is measured. Most sporting
movements occur in much smaller time
periods.
 Sprinting: .08-.10s
 Long Jump: .11-.12s
 High Jump: .17-.18s
 Javelin Throw: .16-.18s
 Shot Put: .15-.18s

24. An example
 The finger snap that has more time to
generate tension will be more powerful

25. Explosive Strength Deficit
(ESD)
 Obviously there is not enough time to
reach Fmm in athletic movements.
 The difference between Fm and Fmm in
any given sport movement is called the
explosive strength deficit (ESD)

26. Two ways to increase force
output in explosive motions
 Increase Fmm
 Increase lifts in the weightroom
 Decrease ESD
 Improve rate of force development, focus on
explosive strength. Focus on exerting
maximal forces in minimal time. Speed
training/plyometrics/explosive weightlifting.

27. Which means?
 Depends on the athlete
 An athlete with a low ESD probably needs to
spend more time increasing Fmm
(weightroom strength)
 An athlete with a high ESD probably needs
to spend more time decreasing the ESD
through speed training and plyometrics

28. Rate of Force Development
 Generally, the higher level an athlete
reaches, the more important rate of
force development becomes.

29. Note:
 Maximal velocity is part of the force
equation, but nobody ever trains velocity as
an element on its own….aka, you will never
see an athlete training on the extreme
velocity end of the force/time curve
(practicing the throwing motion with no
ball/sprinting while suspended).
 There are variations that will increase
velocity, such as throwing with lighter
implements, but force is always existant as
a trained factor.